If you eat one cup of blueberries a day, you could not only live longer, but reduce your risk of developing common illnesses. It comes as a doctor has revealed he eats blueberries every day to prevent colon cancer and reduce cholesterol. But its health benefits don't stop there.

Doctor Neil Paulvin is a longevity and regenerative medicine doctor and has been in the business for more than 20 years. He is urging people to ditch bad habits if they want to lead a healthy life. Writing on CNBC about the one food you may want to start consuming more, he said: "Blueberries are one of the foods I eat every day to promote longevity. They are tasty, low in calories, and filled with vitamins and antioxidants that protect your body from infection like a suit of armour."

The expert said that he has bluberries in a variety of ways be it with yogurt, in a smoothie or as a standalone snack. He revealed that "blueberries have a prebiotic effect that regulates bacteria, relieves gut inflammation, and can help to prevent colon cancer".

He added: "Since blueberries are high in soluble fibre, they help to remove the bile in our gut, as well as things like fatty acids, salts, metals and bilirubin — a substance created from the breaking down of red blood cells. This process can reduce bad cholesterol and also lower your risk of heart disease."

The fruit's "antioxidants help defend healthy cells, prevent further damage, and are involved in processes that repair DNA" . They are also "very high" in antioxidants called anthocyanins - the reason they are blue. As well as being good for your cells, it also great for promoting brain, eye and heart health with one cup of blueberries containing 16% of the daily value of vitamin C.

If you are a gym-goer, you will be pleased to know that it can also help to reduce muscle damage and soreness with one cup of blueberries containing 24% of the daily value of vitamin K, which helps with building bones and blood clotting.

The expert notes that in "one study of over 16,000 people found that blueberries and strawberries were linked to delaying mental ageing by up to two and a half years" with research showing the fibre, vitamins, minerals and antioxidants in blueberries can help reduce inflammation and additional risk factors for Type 2 diabetes and cardiovascular disease.